Peak Personal Performance LLC
Want to jump higher? Run faster? Lift heavier? Look better? This is the plan for you. As a certified strength and conditioning specialist, doctor of physical therapy student and former SEC football player, I have curated this plan to improve your speed, explosiveness, strength, and muscular hypertrophy. This plan will make you look and feel better.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Jumping Jacks
2 x 20
A2
Walking Lunges
1 x 15
A3
Ankle Scoops
1 x 15
A4
Knee Hugs
1 x 15
A5
Side Lunge
1 x 15
A6
High Knees
1 x 15
A7
Butt Kicks
1 x 15
A8
Sprint Marches
2 x 10
B1
Build Up Sprint
2 x 2 @ 60
B2
Skips For Height
1 x 2 @ 30
B3
Skips For Distance
1 x 2 @ 40
B4
Straight Leg Bounds
2 x 1 @ 60
B5
Bounds
2 x 1 @ 30
B6
Sprint
4 x 1 @ 60
C1
Medicine Ball Slam
3 x 4 @ 15 lb
C2
Med Ball Rotational Throw
2 x 6 @ 15 lb
C3
Backward Med Ball Throw
3 x 4 @ 15 lb
A1
Pull-Up
2 x 6
A2
Prone I's, Y's, and T's
2 x 8
A3
Bent Over Row
2 x 10 @ 45 lb
A4
Jefferson Curls
2 x 10 @ 45
A5
Jumping Jacks
2 x 15
A6
Barbell Overhead Press
2 x 10
B1
Hang Clean
4 x 5 @ 70 %
B2
Pull-Up
6, 6, MAX
B3
Alternating DB Hammer Curl
3 x 16 @ 30 lb
B4
Reverse Fly's
3 x 10 @ 30 lb
B5
DB Lateral Raise
3 x 12 @ 10 lb
B6
Barbell Bicep Curl
3 x 10 @ 45 lb
A1
Jumping Jacks
1 x 2:00
A2
Walking Lunges
1 x 15
A3
Ankle Scoops
1 x 15
A4
Knee Hugs
1 x 15
A5
Side Lunge
1 x 15
A6
Air Squat
2 x 10
B1
Pause Squat Jump
2 x 5 @ 0 lb
B2
Skier Hops
2 x 10
B3
Depth Jump to Vertical Jump
3 x 5
B4
Triple Broad Jump
4 x 1
C1
Scapular Push-Up
1 x 10
C2
Seated External Rotation
2 x 20 @ 10 lb
C3
Push-Up
2 x 10
C4
Bench Dips
2 x 10
D1
Barbell Pause Bench Press
8, 8, 8, MAX @ 75 %
D2
Banded Rotations
3 x 6 @ 7
D3
Bench Dips
3 x 12
D4
Incline DB Bench Press
3 x 10 @ 8
D5
Suitcase Carry
3 x 20
D6
Tricep Extension
3 x 12 @ 9
A1
Jumping Jacks
1 x 2:00
A2
Ankle Scoops
1 x 15
A3
Knee Hugs
1 x 15
A4
Side Lunge
1 x 15
A5
Air Squat
2 x 10
B1
Back Squat
3 x 10 @ 70 %
B2
Single Leg RDL
3 x 16 @ 40 lb
B3
Copenhagen Plank
3 x 2 @ 0:15
B4
Single Leg Glute Bridge
3 x 16 @ 20 lb
B5
Single Leg Calf ISOMETRIC
2 x 4 @ 4
B6
Goblet Squat
3 x 10 @ 85 %
C1
Hanging Alternating Leg Raise
3 x 10
C2
Dead Bug
3 x 10
C3
Barbell Ab Rollout
3 x 10
C4
Suitcase Crunches
3 x 0:20
""